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  1. #1
    Registered User ironmaniac508's Avatar
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    Reverse hyperextension....overrated or not?

    I have posted this question on another thread asking if a reverse hyperextension is something to consider adding to my garage gym. I am not a powerlifter or strongman, train for general athleticism, but posting this on this page for obvious reasons.

    I have the typical equipment;

    - Power rack
    - Bar
    - Powerblocks up to 130/hand, prefer d.bs over the bar for any type of upperbody exercises.
    - Lots of weight plates
    - York glute ham raise with knee pad, strange I know....
    - farmers walk handles
    - heavy bag
    - prowler knock off

    Primary interest is gluteal strength work as the glute ham raise seems to work entirely hamstrings with a little bit of glute activity at the top of the movement. Besides GHR I do snatch grip deadlifts and front squats, hill sprints when season allows for it ...also simulate a reverse hyper by lying on the GHR and looping a band around my ankles, feels great but would love to buy the machine to build strength through ROM.

    Interested in the rogue fitness model which will cost around $900 including shipping.

    Thanks,
    Justin
    Last edited by ironmaniac508; 12-25-2013 at 12:27 PM.
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  2. #2
    Registered User WorldDomnit's Avatar
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    Reverse Hyper extension, GHR and a barbell is all you need.
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  3. #3
    Registered User mdonnelly80's Avatar
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    Originally Posted by WorldDomnit View Post
    Reverse Hyper extension, GHR and a barbell is all you need.
    Pretty much.
    "The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." -Henry Rollins
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    Reverse hypers are great.
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    **** man couldn't imagine dropping 900 for one exercise in a home gym
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    Psych Nurse SophieM's Avatar
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    I would LOVE to have a reverse hyper and farmer walk bars. The latter will definitely be added at some point but I can't see spending the money on the reverse hyper. The gym I go to has one though.
    Me vs. Me: Lifting with UCTD: http://forum.bodybuilding.com/showthread.php?t=170084343
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  7. #7
    Registered User ironmaniac508's Avatar
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    Originally Posted by SophieM View Post
    I would LOVE to have a reverse hyper and farmer walk bars. The latter will definitely be added at some point but I can't see spending the money on the reverse hyper. The gym I go to has one though.
    Farmers walk bars were around $150, had them since 2008. I put my fat gripz on them and just go up and down the driveway, don't bother with turns just put down, turn around and come back....use this with light weight, like 120/hand and it pumps the forearms up.
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    Registered User muscle_g's Avatar
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    This website has a cheaper version of the reverse hyper

    http://www.newyorkbarbells.com/
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    Registered User ironmaniac508's Avatar
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    Originally Posted by ApeChitFukJackd View Post
    **** man couldn't imagine dropping 900 for one exercise in a home gym
    I know, its a lot of money but I have read so many benefits using the machine from posterior chain development, to decompression of the spine. Thus the reason why I posted the question on the forum.
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    Registered User ironmaniac508's Avatar
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    Yeah I have heard of that particular one and it seems to be not so good quality wise. That is $600 pre shipping while the rogue will cost me $900 with shipping, rather spend a little extra money for a better quality piece. My main question is if purchasing the reverse hyper is worth it or not, as I said in my first post I am currently simulating the movement by wrapping bands around my GHR and looping it around my feet.
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    xccellence.com TripTastic's Avatar
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    Originally Posted by ironmaniac508 View Post
    Yeah I have heard of that particular one and it seems to be not so good quality wise. That is $600 pre shipping while the rogue will cost me $900 with shipping, rather spend a little extra money for a better quality piece. My main question is if purchasing the reverse hyper is worth it or not, as I said in my first post I am currently simulating the movement by wrapping bands around my GHR and looping it around my feet.
    How big of an investment is it for you? If you make money then yes I'd get one. If you need to save for it then I'd say no.
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  12. #12
    Registered User ironmaniac508's Avatar
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    Originally Posted by TripTastic View Post
    How big of an investment is it for you? If you make money then yes I'd get one. If you need to save for it then I'd say no.
    I am a commuter student finishing up my bachelors in hopes of getting into physical therapy so I am not swimming in cash but have quite a bit of money saved up thanks to being allowed to stay home while going to school and working. My main question is not entirely financial based but more if the hype that surrounds the reverse hyper has merit or not...if so than I have no issues buying one since I barely buy anything for myself, except the essentials.
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    Psych Nurse SophieM's Avatar
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    The only problem I have with dropping almost a grand on the reverse hyper is that there is only one exercise you can do with it. Correct me if I'm wrong though. With other equipment, it has multiple uses so spending money on it makes sense. I've done reverse hypers on the GHR, as well as ab work, so it while it was my most expensive purchase, it definitely gets used.

    As for its merits, yeah, it's good for what it does but I'm sure there are other exercises out there you can do that don't cost a grand.
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  14. #14
    Registered User ironmaniac508's Avatar
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    Originally Posted by SophieM View Post
    The only problem I have with dropping almost a grand on the reverse hyper is that there is only one exercise you can do with it. Correct me if I'm wrong though. With other equipment, it has multiple uses so spending money on it makes sense. I've done reverse hypers on the GHR, as well as ab work, so it while it was my most expensive purchase, it definitely gets used.

    As for its merits, yeah, it's good for what it does but I'm sure there are other exercises out there you can do that don't cost a grand.
    I am highly interested in buying it because of all the benefits I hear about the spinal decompression...granted the machine's benefits are being marketed as a must have for serious trainees, but I don't know. That's why I am not jumping into buying it but I have simulated the movement with bands on my GHR and can only possibly imagine what it feels like to use the real machine...kind of sounds like a virgin describing sex lol.
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    Psych Nurse SophieM's Avatar
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    I'd see if you could find some place that has it and use it a couple times to see if you like it and what it does for you.
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    Registered User 45PIRATE's Avatar
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    orlandobarbell.com/store/home-reverse-back-extension
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    Psych Nurse SophieM's Avatar
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    Originally Posted by 45PIRATE View Post
    orlandobarbell.com/store/home-reverse-back-extension
    Bookmarked this. This is definitely doable within the next couple of years after I graduate nursing school.
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    Registered User ironmaniac508's Avatar
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    Originally Posted by 45PIRATE View Post
    orlandobarbell.com/store/home-reverse-back-extension
    Checked the site out as well as the video discussing the machine....I would be saving $375 but I would have to constantly take it on and off the rack, something which will get old fast. Also, the Orlando Barbell version looks to not allow as great a ROM in the bottom, the position which is credited for decompression the spinal column etc. I appreciate the site you linked for me but saving only $375 on something like that to me is not worth it if I decide to buy a reverse hyperextension in the first place.

    Again, my main question is if buying such a machine is worth it or not, in regards to the benefits it has.
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    Registered User 0p3rator's Avatar
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    Originally Posted by ironmaniac508 View Post

    Again, my main question is if buying such a machine is worth it or not, in regards to the benefits it has.
    Only you can decide that. It's entirely subjective.

    For $900, I can buy quite a few years of gym memberships that would include much more than 1 exercise.
    There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning as the correctly performed full squat.
    -Mark Rippetoe
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    Registered User ironmaniac508's Avatar
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    Originally Posted by 0p3rator View Post
    Only you can decide that. It's entirely subjective.

    For $900, I can buy quite a few years of gym memberships that would include much more than 1 exercise.
    Not to come across as rude but have you ever used a reverse hyper or know anything about its benefits? Many lifters swear it saved their backs and built up a tremendous amount of posterior strength/power, of course this could all be a marketing hype but I have simulated the exercise and it feels great. As I said earlier, I am merely simulating the movement with a band and not using weight so its more of a rehab type exercise and not a developmental one.
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    Originally Posted by 0p3rator View Post
    Only you can decide that. It's entirely subjective.

    For $900, I can buy quite a few years of gym memberships that would include much more than 1 exercise.
    Also, this is an investment into a piece of equipment which will keep much of its value if it stays functional and safe...hard to say.
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    Strength Enthusiast Retardo-pex's Avatar
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    Originally Posted by ironmaniac508 View Post
    I am a commuter student finishing up my bachelors in hopes of getting into physical therapy so I am not swimming in cash but have quite a bit of money saved up thanks to being allowed to stay home while going to school and working. My main question is not entirely financial based but more if the hype that surrounds the reverse hyper has merit or not...if so than I have no issues buying one since I barely buy anything for myself, except the essentials.
    There are ways to set up the exercise on a standard squat rack without dropping $900. In college our coach use to set up a rack with an adjustable bench, bands, safety pins and a section of plywood. Think of it as you would a manual raise in place of a GHR, not identicle but similar enough for the price difference. Otherwise yeah I would get a good rack, an adjustable bench, barbell GHR and reverse hyper.
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    Originally Posted by Retardo-pex View Post
    There are ways to set up the exercise on a standard squat rack without dropping $900. In college our coach use to set up a rack with an adjustable bench, bands, safety pins and a section of plywood. Think of it as you would a manual raise in place of a GHR, not identicle but similar enough for the price difference. Otherwise yeah I would get a good rack, an adjustable bench, barbell GHR and reverse hyper.
    Not a big fan of having to constantly set up a power rack mounted reverse hyper. Already have power rack, powerblocks up to 130/hand, adjustable bench, bar, GHR...list goes on, last piece I want is the reverse hyper.
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    Registered User tom11's Avatar
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    Originally Posted by ironmaniac508 View Post
    Not to come across as rude but have you ever used a reverse hyper or know anything about its benefits? Many lifters swear it saved their backs and built up a tremendous amount of posterior strength/power, of course this could all be a marketing hype but I have simulated the exercise and it feels great. As I said earlier, I am merely simulating the movement with a band and not using weight so its more of a rehab type exercise and not a developmental one.
    Well from this post seems you have already made your mind and have decided to buy it anyway...
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    Originally Posted by tom11 View Post
    Well from this post seems you have already made your mind and have decided to buy it anyway...
    Yes, been reading more about it and the way I see it I am buying something, own it and if I don't use it anymore I can sell it...an investment into myself.
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    The new york barbell one link above is a POS and absolutely not worth it. There's a lot of rack mount options out there now and you can build your own. I did the build your own

    http://forum.bodybuilding.com/showth...#post956228203

    Or you can buy one. The rev. hyper is the best thing I've ever started doing and best investment I've made yet. Problem with rack mount options is they are only as stable as your rack is. I have a basic 2x2 and only braced on top with a single cross bar. Once I added more weight it wasn't as stable. It was great for higher rep recovery work. Two places to get a great value on a stand alone rev. hyper is Edge Fitness Systems and Rogue's updated one.

    http://www.roguefitness.com/rogue-reverse-hyper-2.php


    I bought this A frame from Edge with weight pegs added all over the place for my plate storage. I also like the plate holder on the pendulum is angled up and no clamps needed. Also got a couple other things like the GHR from them too which they customized for me.
    http://www.edgefitnessystems.com/Reverse-Hyper.html

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    Originally Posted by Jason2459 View Post
    The new york barbell one link above is a POS and absolutely not worth it. There's a lot of rack mount options out there now and you can build your own. I did the build your own

    http://forum.bodybuilding.com/showth...#post956228203

    Or you can buy one. The rev. hyper is the best thing I've ever started doing and best investment I've made yet. Problem with rack mount options is they are only as stable as your rack is. I have a basic 2x2 and only braced on top with a single cross bar. Once I added more weight it wasn't as stable. It was great for higher rep recovery work. Two places to get a great value on a stand alone rev. hyper is Edge Fitness Systems and Rogue's updated one.

    http://www.roguefitness.com/rogue-reverse-hyper-2.php


    I bought this A frame from Edge with weight pegs added all over the place for my plate storage. I also like the plate holder on the pendulum is angled up and no clamps needed. Also got a couple other things like the GHR from them too which they customized for me.
    http://www.edgefitnessystems.com/Reverse-Hyper.html

    Planning on buying the RH2, looks solid and was endorsed by westside barbell...the rack mounted ones the earlier poster mentioned looked like complete garbage. I would build my own if I had the tools and the know how but dealing with potential safety issues with construction I will pass.
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    Originally Posted by SophieM View Post
    The only problem I have with dropping almost a grand on the reverse hyper is that there is only one exercise you can do with it. Correct me if I'm wrong though. With other equipment, it has multiple uses so spending money on it makes sense. I've done reverse hypers on the GHR, as well as ab work, so it while it was my most expensive purchase, it definitely gets used.

    As for its merits, yeah, it's good for what it does but I'm sure there are other exercises out there you can do that don't cost a grand.
    I've actually done quite a bit with my reverse hypers. Lots of variations on the rev. hyper movement itself. Long strap, short strap, with bands, strict no swing, semi strict, swing away, 1 leg, 2 leg, high reps, low reps, for time, etc.

    Then I've also used it to do seated rows, standing rows like it's a lower pully, TKE's, ankle strap stuff, abs stuff, side bends, donkey kick like thing, etc.
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  29. #29
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    Originally Posted by Jason2459 View Post
    I've actually done quite a bit with my reverse hypers. Lots of variations on the rev. hyper movement itself. Long strap, short strap, with bands, strict no swing, semi strict, swing away, 1 leg, 2 leg, high reps, low reps, for time, etc.

    Then I've also used it to do seated rows, standing rows like it's a lower pully, TKE's, ankle strap stuff, abs stuff, side bends, donkey kick like thing, etc.
    Interesting. How long did the A-frame take to put together? It looks like it can hold more weight plates than my weight tree can and I do want a reverse hyper. Money is an issue at the moment, as is space, but maybe one day. I want to make sure I am in the house where I plan on living for awhile before I buy much more for my home gym.

    The strap on the one at my gym is too long for me, or maybe I'm just expecting my legs to go down to 90 degrees at the bottom of the movement. Good to know you can do a lot on it. Makes it more attractive to buy.
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    I went all out and got one for my garage. I use it everyday. I was having some pretty significant lower back issues due to a leg length difference and also a genetic predisposition for some weird disc problems (everyone in my family has some kind of disc bulge/herniation/full blown spondo/etc.) When I first used it, I couldn't do 20lbs for 10 reps. Now, I do 90lbs for 50 reps everyday and sometimes bump it up to 450-500+ for sets of 10-20. That $hit is a glorious invention.
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